Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Crackers, snack, Goya Crackers

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	54.6% 53g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	78.4% 25g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	35% 5.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	196% 255g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	13% 9.33g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	7.17% 5.2g	2.57% 1.87g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	39.7% 15g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	101% 56.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	68.4% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.7% 2.7mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	108% 2.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 111mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	10% 374g	0.64% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Crackers, snack, Goya Crackers per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Crackers, snack, Goya Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Crackers, snack, Goya Crackers:

• Both Cooked Ripe Red Tomatoes and Crackers, snack, Goya Crackers have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Crackers, snack, Goya Crackers:

• 14 ounces of Cooked Ripe Red Tomatoes have 1.8 times more Potassium and 15.9 times more Water than Crackers, snack, Goya Crackers.
• While 14 oz of Crackers, snack, Goya Crackers contain 2.1 times more Copper, 8.3 times more Iron, 4.3 times more Magnesium, 6 times more Manganese, 5.2 times more Phosphorus, 60.5 times more Sodium and 8.4 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Crackers, snack, Goya Crackers lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, snack, Goya Crackers contain 24.1 times more Energy, 121.4 times more Fat, 421.5 times more Saturated Fat, 19 times more Omega 3, 35.5 times more Omega 6, 16 times more Carbohydrate, 5.4 times more Fiber and 15 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Crackers, snack, Goya Crackers offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein